Hunger???

mbarrett1

Hi! After watching the horizons programme recently I did the online test and it told me I was a constant craver which sounds about right! So I'm thinking of doing 5:2.

However I need some advice on how to deal with the hunger! For example today I had my breakfast at 7.30 which was a bowl of cereal. I've got a salad for lunch and my belly was rumbling by 10.30am! I manage to hold out but then I eat at 12.

I try not to snack in the afternoon, but if I do its a banana, but again I get super hungry before my evening meal. Now this is a normal day for me not a fast day, as I haven't started, but if I'm this hungry now on about 1600 cals a day, how would I cope on much less!

I drink lots of water anyway as I don't drink tea or coffee, the smell makes me gag! I run 3 times a week as well plus a bit of circuit training.

I have 4 stone to lose so thought this might help as well.... I just hate being hungry!!

melaniecheeks

Many people find that skipping breakfast altogether is the best way. Hunger feelings come and go in waves, you can learn to ride them out.

If you DO need a breakfast, something protein based like a boiled egg will keep you more satisfied. Cereal and bananas wouldn't be my first choices on a fast day - a slice of ham or small string cheese or babybel are better.

snaps27

My trick is not to eat solids until dinner. I drink tea or coffee (maybe you could find an alternative to this) and then I use my remaining calories for dinner. This helps me from feeling hungry because once I eat it wakes up my belly and I want to keep eating. Everyone is really friendly on here so I'm sure they can give tons of advise!

And welcome

lulu1066

yep, me too. nothing until dinner apart from a chicken noodle cupasoup which fills me up and gives me a bit of salt.

mbarrett1

I think I'd have to do fast days on days when I don't run. When I get back from a run I'm STARVING! I don't eat before I run as I generally run at 5.30am!

So glass of squash/water for breakfast. Cup a soup (or similar) for lunch and then dinner?

One of the ladies here doesn't eat breakfast as a routine and she is always climbing up the walls by 10am. I don't want that to be me..!

feisty_bucket

mbarrett1 wrote: »

Now this is a normal day for me not a fast day, as I haven't started, but if I'm this hungry now on about 1600 cals a day, how would I cope on much less!

Wait, is 1600 "normal" ie: @ TDEE, or is it a deficit? You shouldn't be hungry at maintenance. If so, your food choices might a problem.

When doing 5:2 for cutting, all the weekly deficit comes from the fast days. Regular days are maintenance.

mbarrett1

feisty_bucket wrote: »

mbarrett1 wrote: »

Now this is a normal day for me not a fast day, as I haven't started, but if I'm this hungry now on about 1600 cals a day, how would I cope on much less!

Wait, is 1600 "normal" ie: @ TDEE, or is it a deficit? You shouldn't be hungry at maintenance. If so, your food choices might a problem.

When doing 5:2 for cutting, all the weekly deficit comes from the fast days. Regular days are maintenance.

I'm not doing this programme yet so my 1600 is the daily calorie allowance in deficit given by MFP.

jknight001

I have found I needed to make adjustments as I saw how my body responded to this plan. As you get into it you will find what works for you and the strong drive to eat on the fast days will lessen.

Welcome to the group. Keep posting as you have questions. There is lots of wonderful support here.

icrushit

The things I found best for adherence for me have been substituting carbs (especially simple carbs) for fat, and making sure I don't eat fast digesting carbs alone in a meal, but rather with plenty of fats and protein to balance things. Also drinking plenty of water, and also good fibre with each meal will help a lot also in filling the stomach so you're not feeling excess hunger constantly.

Right now what's working best for me is eating only between 12pm and 8pm, and 2 large meals in that window, no snacks. the combination of the reduced eating window and a full tummy after such large meals, has meant things have been relatively effortless (thus far).

As mentioned though, just make sure how much you're eating every day is actually enough for you. If it's too low, you're going to be hungry.

ps all the above presumes adequate protein in your diet too

karen_fitzgibbon

So far, today being my first day lol... I had 1/4 of a tin of baked beans on toast. That added up to 178 calories... Then working all day with no break thanks to an insane job, I'll eat a small dinner...
What works for one won't work for others, trial and error in think is the best way to find what suits you

orlcam

I skip breakfast, drink lots of water. In the beginning when I was having a harder time with hunger pangs I would either have 1 or 2 pickle spear (5 cal each), 2 or 3 almonds (7 cal each), strawberries or grapes (2 to 4 cal each depending on size) or fiber gummies (maybe the best). I would do this with a 20 oz glass of water/flavored drink. It depended on my craving at the time (sweet or sour) as to which I used. After you drink your water don't linger...make the effort to walk out of the kitchen/snack room. This would get me through hours and I started at +500 lbs. Even if you do this 3 or 4 times till you get to meal time, your talking about <50 cal. It eventually became easier where I could go 24+ hours with just water.

chiccam

Carrots have been very helpful on fast days when dealing with hunger, either physical or mental.
They're bulky and provide a great crunch. Taken with water they provide good relief from hunger. Also keeping it real here...they keep things moving.

JillyCornwall

Hunger is a strange thing, you have to ask yourself if you are 'really' hungry or 'just want to eat'. I think taking the plunge and doing the first fast day is the way to go. You have to tell yourself that you won't 'die', hunger is just a state of mind and a rumbling stomach is just your body trying to win you over!
My first fast day was not for 5:2 or fasting it was because I had to have a medical procedure which meant I could only have water for 36hrs prior to it. My Nurse actually laughed at me when I said 'I would die of hunger'!!! I think she took one look at the fat & guessed I could last a month or two without solid food LOL. So i had to do it and guess what it was actually a 'breeze' once I got over feeling sorry for myself. As others have said the hunger goes away if you refuse to listen to it. If your life depends on something you can do it, so you can do it.
I am also a 'craver' i can/could eat anything any day anytime, I watch food programmes, cook meals for others that i don't eat and endless plot & plan my meals!!! Now however my fast days are 400-450 cals and before my fast day my last meal is no later than 7pm, my first light meal is not until around 1-2pm next day, another small meal at 7pm then nothing until around 9am the next day. I regularly walk or swim on fast days and if swimming the day following a fast day only have yoghurt & fruit for breakfast or nothing until lunchtime. Easy peasy!!!
give it a try, don't overthink it just do it, it could change your life!!

cal0rina

I am an equal split between constant craver and emotional eater, and I too skip breakfast, i have pints of tea, skimmed milk that is measured, fibre supplement and keep very very busy. Hunger comes in waves and does pass, once you get to grips with that it gets easier, and you do start to enjoy fast days, I didn't think I would as I am usually obsessed with food, but if the food is planned there is no need to think about it. It also helps to imagine your fat burning

morty1966

Hello there, I'm new to this group but have been doing 5:2 for a while now. I find that the more I fast, the easier it gets. I used to try to eat 3 meals a day, but this left me feeling deprived, so I switched to one meal in the evening. It can get a little uncomfortable, but I choose my busy days and just push through it. My worst time is around 4pm, when I am really hungry and want to give in. However, the thought of having to do yet another fast day to make up for the one I have just blown soon helps me focus and stops me putting my hand in the biscuit tin.

Remember that hunger is not an emergency, It is uncomfortable and unpleasant but it doesn't last and tomorrow you can eat again. It's only a day.

JillyCornwall

morty1966 wrote: »

Hello there, I'm new to this group but have been doing 5:2 for a while now. I find that the more I fast, the easier it gets. I used to try to eat 3 meals a day, but this left me feeling deprived, so I switched to one meal in the evening. It can get a little uncomfortable, but I choose my busy days and just push through it. My worst time is around 4pm, when I am really hungry and want to give in. However, the thought of having to do yet another fast day to make up for the one I have just blown soon helps me focus and stops me putting my hand in the biscuit tin.

Remember that hunger is not an emergency, It is uncomfortable and unpleasant but it doesn't last and tomorrow you can eat again. It's only a day.

Love it, well done & well said

jknight001

@morty1966 - Totally agree with you!